
WARM-UP -
8:00 AMRAP
10 Box Step Ups
10 Deadbugs
10 Suitcase Deadlifts (each)
10 Glute Bridges
10 Down Dog to Upward Dog
STRENGTH -
Build up to a Heavy 2-rep
Deadstop Deadlift (Clean
Grip)
in 15:00
WORKOUT PREP -
2 sets:
3 GHDs
3 Wall Balls
3 Toes to Bar
2 Box Jumps (build in height)
WORKOUT - Gyros
Freedom (RX’d)
30 GHDs (or V-Ups)
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 Toes to Bar
10 Box Jumps (30/24)
30 Wall Balls (20/14)
10 Box Jumps (30/24)
30 GHDs (or V-Ups)
(KG conv: 9/6 WB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
2x 10 Reverse Leg Raises
(each side)
1 Minute Barbell Forearm
Stretch